Educational dose math only — not medical advice, not a product recommendation, and not a pass/fail on whether a supplement will work for you.
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Trial reference

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Seven-RCT meta-analysis in postmenopausal women found +0.37 kg lean mass (95% CI +0.05 to +0.69). Most included trials used ≥5 g/day with resistance training; 3 g/day is a common maintenance floor.

Educational only — not medical advice. Disclaimer.

Want the outcome before the arithmetic? The reason check opens any registry entry on this page with its trial result first, then compares your daily intake with the studied amount.

NIH DSLD market slice

Median3 g
Products2,893
Below48%

Bulk CSV dump 16 January 2026 · label entries through 2025. Disclosed amounts only — proprietary blends without gram weights excluded.

Trial floors

Primary

Maintenance (postmenopausal + training meta-analyses) · 3–5 g (medium evidence · how we grade this) · Benefit shown — Seven-RCT meta-analysis in postmenopausal women found +0.37 kg lean mass (95% CI +0.05 to +0.69). Most included trials used ≥5 g/day with resistance training; 3 g/day is a common maintenance floor.

Secondary

Two-year bone trial dose (research) · 0.14 g/kg over 2 years (limited evidence · how we grade this) · Primary endpoint missed — ~8–10 g at 60 kg. The primary endpoint failed — no effect on femoral neck, total hip or lumbar spine bone density over two years. Only secondary femoral-neck geometry (section modulus, buckling ratio) favoured creatine. This is a dose reference, not evidence that creatine builds bone.

Label reading notes

  • Evidence-backed maintenance is creatine monohydrate with grams listed per serving. Micronized monohydrate is the same molecule; proprietary "buffers" and blends are not required for the trials cited here.
  • Third-party tested monohydrate (NSF, Informed Sport, USP where available) reduces contamination risk; the dose math still has to reach 3–5 g/day for typical training use.
  • Loading (~20 g/day × 5–7 days) saturates faster but is optional. Many people reach saturation on 3–5 g/day without a loading phase.
  • Serum creatinine may rise on creatine without kidney injury — tell your clinician before routine labs so a training-related bump is not misread.